Blog & Recipes

When we are traveling, it can be very difficult to get good fresh and organic food. I don't know about you, but this often forces me to eat something I don't want and/or like. I mean really, if it was luscious it might be worth it, but most often the choices are not that tasty. In addition, it is not easy to cart around fresh food for any length of time. For all these reasons, some of the suggestions below might not be exactly what you would choose if home, but they will be far better than the choices that await you far and away! The important thing is to fuel and satisfy your self with as little effort as possible, and be prepared in the areas that matter most. Here are some of my "pack and go" travel tips:
Travel Bag

Keep a little travel cooler stocked with utensils and napkins. The freezer pack should be in the freezer and always ready to grab at a moments notice. If I make a juice or green smoothie I always pour some in a container that can easily go with me the same or next day. Be ready.

Many foods don’t need to be kept cool. If you take it from the fridge then eat it within 4 hours you are good to go, unless it was sitting in a hot car for an extended time. Usually within an hour or two the food is the perfect temperature to be enjoyed. You can do this with leftover Kitcheree, soups, green smoothies and all sorts of foods. If some of your choices, like smoothies are good from the freezer, then freeze them first and enjoy when it. Keep it simple!

Oils, Vinegar and Salt

One of the items restaurants never have, is good oils or high quality fats. This is where they skimp. If you were in the worst restaurant on Earth, you could probably eat fairly decent if you have some good EVO with you, and/or another good fat like coconut oil, Barlean's Flax Oil, or raw butter. Have the restaurant steam some veggies, rice or whatever, and you will be ready with a good oil/fat to use as a condiment.

Be prepared and always carry a small leak proof bottle of EVO packed away in your travel bag/cooler. Include a small leak proof bottle of apple cider vinegar and some sea salt. Then you will always be ready to make your own dressings. You can purchase 1 to 3 oz leak proof containers at the Container Store. I recommend the large mouth so they are easier to clean. These little containers are so handy and valuable. I also use them to store my Sacred Clay and Spirulina when traveling.

The Night Before

If you have leftovers from dinner, package them that night in a container that you can take with you the next day. Have your little cooler ready if needed and out the door you go. When planning dinner think about making a little extra for the next day. If you eat fish or make any type of protein, make a little extra. The next day you can put a great salad in a container with the protein you made the night before.

Spirulina, Blue Green Algae or Barlean’s Greens.

Put Spirulina, or any green powders in a travel bottle. Barlean's Greens are my favorite. The reason is that they mix instantly with water and always taste great. They provide such a nice pick up and keep my tummy so alkaline. I like to use a recycled bottle of clear class from a drink I purchased. Typical water bottles that you cannot see through are hard to clean because of that. I suggest you use them only for water. A thermos works well too. I often put the powder in the bottle and then fill it with water when I am ready to drink it. Either way you prepare it, keep it simple, and keep it cool. To preserve the EFA's don’t let it stay warm or get hot for long a period of time .

Oatmeal

Oats are the best travel food. They don’t need refrigeration, they are light and don’t need to be cooked first. They mix well with hot water. You can usually get a cup of hot water at any convenience store, restaurant, airplane, train, or bring a thermos. Put oats in the hot water and let sit for a few minutes while they expand. Stir often. Be careful not to put too much in at once as the mixture will get very thick. Bring some raisins and then the oatmeal is naturally sweetened.

You can also put dry oats on top of a cup of yogurt (homemade preferably). Add some raisins or chopped apple, and you have a natural healthy, tasty and filling meal.

Fresh Fruit

Fruit is good fast food, especially bananas. They are already in a package as is an orange. Apples are great travel foods too.

Nuts, Seed & Dried Fruits

Not much to say here, except raw nuts and seeds will do the trick of nourishing you when you need food. They contain great fats, protein and carbs. Don’t store them in your car for too long as they will become rancid.

Sandwich

What ever happened to the sandwich? I grew up with a sandwich in my lunch everyday. Probably not the best combining, but I did just fine as a kid on them, and so did my grandparents. Fill two slices of hearty sprouted grain bread (or gluten free) with high quality nut butter, raw honey or fruit spread, or enjoy raw cheese, tomatoes and veggies. If you don’t want it to get soggy, package the ingredients separate and then assemble them when ready to eat. Tomatoes, cucumbers and grated carrots work well for a juicy sandwich. Try Vegenaise for a healthy spread. Wilderness Family Naturals makes an olive oil based mayonnaise, which is yummy. If you must have mayo, you can also make your own. Cultured Veggies go great on a sandwich. Simple!

Wraps – Sea Weed and Other Wraps

Seaweed Nori wraps are great for travel. That said, they would definitely get soggy after filling if they are sitting for a while. But soggy is not always bad. They may be messier, but easier to chew. Fill them with nuts, nut butters, hard-boiled eggs, seed cheese, dairy cheese, avocado, sliced veggies, sprouts, etc.. Go for them at home too. You can do the same with other large tortilla wraps. Sea veggies of any kind are great to travel, Dulce especially. They are light, need no refrigeration and provide minerals and natural salts.

Eggs

If you are an egg eater, eggs make a great travel food. Hard or soft boil them and take them with you. Soft boiled is much healthier (better to keep the yolk as raw as possible), but, if you must, hard-boil them. They keep all day without being refrigerated. In a pinch I have purchased some olive oil potato chips and enjoyed my hard-boiled eggs with them. Love it! It is only on rare occasions and better than a Big Mac with a long layover at an airport. Make sure good salt is around and/or pack your own.

Sardines

If you are eating fish, sardines are the healthiest with the least amount of mercury exposure. Yea, they stick up the place, but work for travel. I like making a piece of toast, then layering the sardines (packed in water) and topping it all with Cultured Veggies. Once I did this at an airport. I had one piece of bread with me, a can of sardines and a little cup of cultured veggies. Yes, people stared, but not that much. I tried to stay far away because of the smell. I rinsed the can in the ladies room and then threw it away. I only did it once.

Potatoes

Bake a russet, yam or sweet potato the night before. The next day it can be enjoyed cold or at room temperature. Keep it whole so it is not messy. Put salsa or cultured veggies on top of a russet, or have your favorite oil and salt ready. Sweet potatoes and yams are great to enjoy whole the next day. They are somehow sweeter and quite good cold.

When you read this title you might have visualized packing a big lunch with a cooler and all. That's what happened when I told a friend I had some 'pak and go' ideas. She said, "No way, I am not going to prepare, cook and pack a lunch. It is just not going to happen." Well, that was not exactly what I had in mind but it would not be a bad idea for those who have the time and inspiration to do so.
During my foodie travels I found a few shortcuts that keep me totally from the mercy of the poor choices often available. Here just a few of my shortcuts that can make a profound difference in my meals away from home, whether just for the day, or longer trips and airports:

1. Get a small leak proof container for liquids, preferably a small glass one (1 to 2 ounces). Fill it with some EVOO (Extra Virgin Olive Oil). This is the #one food item to carry with you. You can usually get a salad anywhere, but often it is accompanied with dressings full of junkie oils and often lots of sugar too. Unless it is a decent restaurant, the olive oil is usually not that good. Having a luscious EVOO on hand can made your meal yummy. I often use it on vegetables, or something like a baked potato when I am stuck somewhere less than excellent.

2. The second most valuable food to have on hand is Celtic Sea Salt or your excellent salt of choice. There is nothing worse than having to use tasteless iodized salt on your food when you are out. The <a title="Grain &amp; Salt Society" href="http://www.chefteton.com/recommended-products" target="_blank">Grain and Salt Society</a> sells these cool little bamboo wooden purse containers about the size of a pocket lighter. Get one!

3. Oatmeal. Yup, that's right, Oatmeal. This is a great travel food. It is light, needs no refrigeration, and all you need is hot water to make it soft and yummy. You can usually get hot water and a cup anywhere. Keep stirring it after you add the hot water and it will thicken. If you need sweetener, there is usually honey around. If you have room for some raisins, and/or a banana then all the better. I recommend this for travel because it feels you up, and is very affordable.

4. Nuts, seeds and dried fruit. These are other great sources of protein, fat and carbs. I always have some in a glass jar in my car.

5. Yams and/or sweet potatoes. I sometimes bake them, let them cool and then refrigerate them whole. Take one with you the next day, wrapped in a baggie or small dish. Eat it whole (skin and all). This is another food that is really yummy when cooled down. The skin is good too and it is easy to eat. It fills you up and keeps you satisfied.

6. Hard or soft boiled eggs. This is another good food for travel as you can add them to a salad for a safe protein source. Remember to have your Celtic Sea Salt on hand.

7. When ever you know you are traveling and have time to plan, even if it is just for your lunch the next day, make a little extra the night before and use the leftover for your lunch. Make sure you have travel dishes and a small travel lunch bag. You can usually take prepared food right from the refrigerator with no need to keep it cool if you are going to eat it within a few hours.

I have had the same trouble with wine for years. It turns out it is theadded sulfites! They add meta bi-sulfate to keep it shelf stable. It
makes you feel head-achy and hung over in the morning. As it wears off
and is eliminated thru your kidneys you will feel better. One of our
new travel companions is the Genesis 7 plate water ionizer. It hooks
into any water faucet. It has a diverter so works great as you travel.
At home we change it to the inline connection. It gives High Ph water
and that really helps us not get sick. It easily fits in a suitcase or
large briefcase. It goes before clothes. To pack it we just pack
clothes around it. Nice square box. We have been using them and selling
them for over 6 months and have seen such health benefits. Including
allergies disappearing.
Hope this helps.

My Flu & How I Rebounded

August 12, 2009. I am still in southern California staying at my sister’s in south Laguna Beach (near Dana Point). My son, Jason, also lives here. When I first flew back to CA from Florida, on July 14th, I didn’t make it any further than my Mom’s couch. I had just flown from Florida and had spent a lot of times in planes and airports.

I slept most the day thinking I was over tired. The fever came the second and third day. Mom took good care of me. And, to think, I came to California so I could take care of her. Of course, I did not think this little flue would last, but each day was the same…yuk.Then I began to ask, is it the Swine? Should I go to a doctor? Finally as the end of 5 days on my Mother’s couch I was transferred to my sisters. Ah, my own room, queen bed, private bath and TV with cable.

Each day I thought I would just perk up like a flower being watered, but that was not the case. My chest continued to hurt, I began coughing and I still felt horrible. Hmmmm.

I called my Acupuncturist and she gave me two treatments, some powerful Vitamin C and some herbals to loosen up the tight chest. They worked like magic.The tightness lightened up in my chest, I coughed easily cleansing my body of the nasty stuff that one coughs up, and I rested better.

My Acupuncturist said the single most powerful thing to do for healing and staying well while traveling is “rest”. I am not sure I know how to do that very well. But, rest I had to do. There was no choice. Now was my opportunity to let go and rest.

Another week went by and it was time to go back to my Moms. My sister was having company and I had to vacate the guest bedroom. By the time I cleaned the room, washed the sheets, packed, and drove to Newport Beach I was exhausted and feeling sick. OK, now I am getting worried.

I go to Urgent Care and the Doc give me Antibiotics, of course, and said to go home and rest. I did not have pneumonia, which was my concern. The Antibiotics were just in case I had any bacteria in my chest and lungs.

He also gave me all kinds of inhalers for chest and nose, although I did not feel any need for those. I filled the prescription for the Antibiotics only and went home to Mom’s couch.

Holding off from taking Antibiotics, I would save them in case I needed them later. More travel was looming in the future. I did not want to weaken my immune system anymore, and my chest was feeling better.

I longed for the bed and privacy in my sister’s guest room. I longed for the breeze and quiet nature in Maui. I want to lie in the sun and feel the warm salt water on my body.

Ahhh, the guest room is mine. I move again and wondered how long I can do this. My chest is hurting worse now. I suddenly remember the Breathe pills by New Chapter and how well they worked to help my son with his Asthma. My friend gets me some and I take 3 - 3 x a day. Unbelievable what happens. I could actually feel the tightness leave my chest. Within 24 hours I was 50% better. Another 12 hours - 75% better, and within 48 hours- only 2 days – my chest is clear and there is no more coughing. It was like a miracle.

New Chapter products are the best. They work because they are a Whole Food supplement. This makes them powerful (more on New Chapter products in the Joint Health section of my Blog).

Oh God, I have to move again. I go to my friend’s house a few blocks from my sister’s for four days. I have my own room and I think I am well. After all, it has been three weeks. So, I enjoy some wine, late night dinners and two afternoons of shopping. Then one morning I go on a long walk- run. I am wasted for the rest of the day. That same day I move back to my sister’s.

In writing this, I can see why I felt horrible the day I came back to my sisters which is where I will remain until I am 100% better and have built a reserve of energy. I am back on the Breathe pills, which again worked miracles very quickly. This time I will stay with them for a while because they have all the greatest organic mushrooms for building the immune system and particularly for breathing.

Two nights ago I did some more research on immune building substances.

As for diet, do you think I could remain on a Raw Food Diet, all this time? Could I even remain on a whole food organic diet? The answer is, no. I was so dependent on other people. That being said, there are some specific things I was able to accomplish. My diet is still a work in progress.

Put Your Food & Entertainment Budget on a Diet The Top 10 Things You Can Do To Save $$ on Nourishing Food

Spend time at home with friends and family learning to cook. This is truly the most fun way to cut your food budget, gain new skills, socialize and become healthy too.

Turn a problem into an opportunity!!

1. Make a dedicated decision to Go Green with your diet. Healthy food is really less expensive when you make a commitment to give up prepared foods – foods from the factory and foods in fancy packaging.

2. Buy local produce and other foods from your farmers market. Pick up seasonal greens, fruits, herbs, spices and other local food products. This is also a great way socialize and teach your kids to shop. Call friend and have them meet you. If your budget is too tight for anything extra like a hot drink or prepared lunch at the market, bring your thermos full of something wonderful and bring a snack (ideas below).

3. Shop in Bulk. This does not mean Costco or big box stores. It means to find a store within your area that offers foods in big bins that you bag yourself. Purchase a handful or several pounds. Most natural food stores have great bulk sections that carry, to name a few: flours, grains, rice, legumes (lentils, Mung beans, Chick peas), beans, cereals, nuts, sugar, dried fruits, and much more. With all this food in bulk, now you have to start preparing and/or cooking. This is the time to bring in the family members to learn together, or visit with your favorite friends. If you live solo, then invite a friend over or put on a movie and learn to make something new. 4. Eat lower on the food chain. If you want to eat fish, meat, and poultry, which can be much more expensive than beans and legumes, then do so more sparingly. Most people overeat protein from animal sources anyway, and it is said that it is healthier to eat less animal products. Studies show there is less risk from most major diseases if red meat and foods full of saturated fats are used sparingly in the diet. The Centenarians, those living to be 100, live on an 80% plant based diet. So, this is an opportunity to save $ and create better health. As for socializing, here is an opportunity to have vegetarian potlucks. To learn how to eat lower on the food chain and cook from bulk, visit: http://www.chefteton.com/products/dvds 5. Shop once a week if possible –twice for fresh produce. The more times you shop the more you are likely to buy. I personally love going to my local natural foods store. But if I am practicing prudence with my budget I am better off to clean out my food stash before I buy again. Although mail ordering specialty foods may not seem economical, it can be if you order ahead. If you have the highest quality foods available, you will most likely save $$$ by being prepared.

6. Get a crock-pot if you do not already have one. They are so inexpensive and great for soups full of Mung, lentils and other legumes, veggies, potatoes, squash, and powerful herbs. Crock-pots are a great way to save time. It cooks the food slowly, preserving flavors, while you do something else.

7. Do your own baking. Whether you eat just raw food or cooked foods, you can enjoy healthy desserts, breads, crackers, etc. by baking or dehydrating your own. This is a good time to acquire Gluten Free products at much less of a price. I eat a combination of raw and cooked crackers and breads on hand. I make luscious chocolate chip cookies from organic spelt flour, coconut oil, dark cacao chips, organic eggs and brown sugar. For crackers, I dehydrate raw buckwheat pizza dough rounds and use them for everything; avocado, nut spreads, and hummus. I buy most of the ingredients in bulk and then I always have cookies on hand for the neighbor hood kids. Have a healthy bake off with your friends. Everyone can share a healthy recipe and learn from each other. For Raw Buckwheat Pizza Dough or Crackers, go to: http://www.chefteton.com/recipes

8. Planning ahead will save you money. No doubt about it. For instance. Plan a meal with enough leftovers for lunch the next day. Pack and go is a must. Have a small cooler ready and make a habit of slipping some food in before you leave the house. When you are out and hungry, you will be prepared. Take nuts, seeds and dried fruit if you have nothing else. If you work at a place where there is a kitchen, stock it with essentials so you can make your own lunches. Get a hot plate if needed so you don’t have to use microwave. Always have a liquid on hand. Make your own coffee, carry tea bags, and a reusable water bottle. Small food purchases add up to big spending. Be prepared and you will save $$.

9. As for dairy, RAW is best. If you are lucky enough to have raw dairy in your area, it will probably be more expensive than conventionally produced dairy. But, Raw dairy is known to be extremely nourishing. Many people who have allergic reactions to conventional dairy actually receive healing benefits from raw dairy products. You can make your own yogurt and kefir and cultured vegetable, which would be fantastic for your own inner eco system. For further information about the benefits of cultured foods, visit: http://www.chefteton.com/articles/cultured-foods. For more info on /raw dairy go to: www.organicpastures.com. 10. Eat for nourishment. If you eat high quality – nutrient rich food you will not need as much and I guarantee you will enjoy it more. It is not a good idea to skimp on nourishment. Instead skimp on empty foods that might have been called “treats” in the past. There is a way to nourish and have pleasure at the same time. Put your money where your mouth is.

Susan Teton Campbell provides culinary instruction only. Her Chef Teton instruction and website is for informational purposes only. Clients are encouraged to confirm her nutritional information with other sources. Patients and consumers should review the information on her website carefully and with their professional health care provider. The information is not intended to replace medical advice offered by physicians. Susan Teton Campbell and the Chef Teton DVD series will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising there from.

This DVD/book is for informational purposes only, and is educational in nature. Nothing stated in the DVD’s/ book are intended to diagnose, treat, cure or prevent any disease. Neither the authors nor the producer/publishers shall be liable or responsible for any loss or damage allegedly arising from any information or suggestions in the DVD/book. This material is not intended to be a replacement for professional help from a qualified health care professional. If you are on medications or changing your diet for weight loss or other health related reasons, check with your medical professional before making changes.